![](https://static.wixstatic.com/media/e2a5fe_30658faee48e48cd83dd472eb20e2af6~mv2.jpg/v1/fill/w_288,h_198,al_c,q_80,usm_0.66_1.00_0.01,blur_2,enc_auto/e2a5fe_30658faee48e48cd83dd472eb20e2af6~mv2.jpg)
THE HOLD
![](https://static.wixstatic.com/media/e2a5fe_c8b46229c50341a6a71162db75effbc4~mv2.jpg/v1/fill/w_123,h_123,al_c,q_80,usm_0.66_1.00_0.01,blur_2,enc_auto/e2a5fe_c8b46229c50341a6a71162db75effbc4~mv2.jpg)
The Workout
While we’re in this holding pattern, let’s play another game with holds. This time we’ll hold a plank the entire upper body workout while changing up our hold/grip on the weight to work front side and back of muscle groups.
Find a table you feel comfortable at, hold on tight, be sure to tuck your hips and squeeze your core, and perform 10 of each on each side 3x
💪🏼 Neutral / Pronated / Supinated grip rows
💪🏼 Front / Side / Back raises
💪🏼 Bicep curl / Tricep kickback
💪🏼 Toe to overhead / Reach through to overhead
CHALLENGE: One minute nonstop
10 Spider-Man pushups
10 leg lifts
20 Mountain climbers
20 Plank jacks
Not sure what to use? This can be done using a dumbbell, water bottle, band or jus keeping a tightly clenched fist and contracted muscle.
The Hold
The Hold
![The Hold](https://i.ytimg.com/vi/trScAm8pO2w/maxresdefault.jpg 1x, https://i.ytimg.com/vi/trScAm8pO2w/maxresdefault.jpg 2x)
![1 min: Spider-man push-ups, leg lifts, mountain climbers, plank jacks](https://i.ytimg.com/vi/loyJirb_SFk/mqdefault.jpg 1x, https://i.ytimg.com/vi/loyJirb_SFk/maxresdefault.jpg 2x)
1 min: Spider-man push-ups, leg lifts, mountain climbers, plank jacks
![Toe to overhead, reach through to overhead](https://i.ytimg.com/vi/cluEE8qc5JE/mqdefault.jpg 1x, https://i.ytimg.com/vi/cluEE8qc5JE/maxresdefault.jpg 2x)
Toe to overhead, reach through to overhead
![Bicep curl, Tricep kickback](https://i.ytimg.com/vi/gZWujHGHZbk/mqdefault.jpg 1x, https://i.ytimg.com/vi/gZWujHGHZbk/maxresdefault.jpg 2x)